30/9/2020
1 . e1,5mom x 42 push press + 2 push jerks2 . 12 min amrap3 bar muscle ups / 6 pull ups6 hspu / 12 push ups9 wall ball12 kb swings
29/9/2020
1 . e2mom x 44 front squats2 . e3mom x 520 back rack lunges20 toes to bar
28/9/2020
1 . e2mom x 42 snatch pull - 2 hang power snatch2 . for time "Friendly Fran" 3 rounds 21 Thrusters 21 Chest to Bar
25/9/2020
amrap in three minutes of:3 Power clean6 Push-ups9 SquatsRest 1 minuteRepeat for 5 sets of three minute intervals
24/9/2020
1 . e2mom x 41 clean pull - 1 clean - 1 hang squat2 . in teams of 25 rounds eachtime cap 11 min7 hang power clean7 burpees7 thrusters
23/9/2020
1 . e1,5mom x 45 ring muscle ups / assisted ring muscle ups / ring dips2 . e3mom x 415 wall ball5 bar muscle ups5 wall climbs3 . 3 rounds (not for time) of20 hollow rocks10 Y-T-A15 strict push ups15
22/9/2020
1 . e2mom x 54 back squat2 . 11 min amrap40 du / 80su12 pull ups / 15 ring rows8 db c&j each hand
21/9/2020
1 . e1,5mom x 41 snatch pull - 1 power snatch - 1 hang squat snatch2 . emom 5 min6 hang power snatches - 6 burpees over bar3 . 7 min amrap7 t2b - 7 kb swings - 10 air
18/9/2020
1 . e2mom x 44 dead lift2 . 18 min amrap15 kb swings50 du / 50 heavy rope4 ring muscle ups / 10 dips20 sit ups
17/9/2020
1 . e1,5mom x 42 snatch pull2 . e2mom x 47 hang power snatches14 t2b3 . for time 15-12-9-6-3 reps ofthrusters - burpees over bar
